Comrades training - February 2012

Welcome to the Supersport 2012 Comrades Marathon training programme.

Runners are notoriously bad stretchers'.  They will quite happily run for hours on end, but can't seem to find the additional five minutes or so required to stretch properly.  As your mileage starts to climb at this time of the year, your muscles will naturally be getting stiffer due to the increased work load.  You need to counter these effects by stretching the muscles on a regular basis.  Lack of, or incorrect stretching, can lead to injury, especially as we reach the higher mileage during the few months before Comrades.  This month we remind you of the need to stretch adequately and discuss how to stretch correctly.  See below.

This year's Comrades marathon, run on 3 June is a down run starting at the Pietermaritzburg City Hall at 5h30 and ending twelve hours later at Durban's Sahara-Kingsmead Stadium. Entries have been capped at 18 000 runners.
Qualifying for the 2012 Comrades started on 29 May 2011 and runs until 7 May 2012.  This year, for the first time the organisers of the race have introduced a substitution process, whereby runners that have entered the race and have not managed to qualify, can have their place substituted by another runner.  The idea is to allow the starting field to be as close to the full 18 000 runners as is possible.

How this substitution process will work is still very much under wraps and official details and announcement of how it will work was set to be released in late January 2012. At the time of writing this article, the CMA had still not published the procedure for Substitutions. What is clear at this point is that Substitutions will only be allowed during a one month window period.  So look out in the press for release of the details should you not have managed to enter the race before it was capped, and are interested in running this year's Comrades.  Act quickly to avoid disappointment.

Now let's look at February's training schedule:

The highlight of February's training is running a 32km race.  This is in preparation for our qualifying marathon, which will be run in March.

Lets look at details of the training for the month of February.

Goals:

1. To comfortably finish your first 32 km race for 2012

This comes right at the beginning of the month, and follows on from running two 10 km runs, a 15 km run as well as two 21 km runs in January.  This then gives us ample time to take things a little easier and recover nicely before running a 42 Standard marathon at the beginning of March.  For those in the Gauteng region, an ideal race is the Brooks Springs Striders 32 km race on Sunday the 5th February.  This race is a classic and is an absolute "Must"!

2.  To maintain a steady 55 - 60 km per week

During the month of February the weekly mileage climbs to around 55 - 60 km per week.

This is achieved by doing the following training:

The basic weekly pattern consists of running a 10 km training run on Tuesdays and Thursdays, an 8 km run on a Wednesday, a short run of 5 km on a Saturday, and the long training run or race on the Sunday.  If the Sunday run is a particularly long run, then the Saturday becomes a well earned rest day.  Mondays and Fridays are always rest days. The four Sunday long runs in February 2012 will look something like this: 32 km, 21 km, 21 km, 15 km

As in previous years, the Sunday runs in the Gauteng area on offer in February are the same as last year. This does make for consistence of training from year to year.

As mentioned above there is the Brooks Springs Striders 32 km race on Sunday 5th February.

On Sunday 12th February there is the Pick 'n Pay Half marathon from Saheti School organised by the  Jeppe Quondam Athletic Club.  It is a very worthwhile run.

On Sunday 19th February there is yet another classic run, the Pirates Half Marathon, run from the Pirates Athletic Club.

To end off the month, on Sunday the 26th February there is the Township Marathon & 15 km Run/Walk, from the Eldorado Park Stadium.

If possible, you should try to complete all of the following: the 15 km race, both the half marathons, as well as the 32 km Striders.

There are also the two "Nite" races in February for those who enjoy running in the early evening/night.

They are the McCarthy Volkswagen Westgate 15 km Nite Race on the evening the 1st February organised by the Khosa Sports Club, and the Randburg Harriers 10 km Valentines Nite race, run from the Randburg Central Sports Complex on Friday the 10th February.

If you do choose to run one or both these night races, please adjust the other runs, and/or reduce the length of the long Sunday run, so your weekly mileage is still the same.

3. To mentally prepare yourself for your marathon qualifier next month.

February's training is centered  around the build-up towards your Comrades qualifying marathon.  For those runners in the Gauteng area, an ideal race to qualify for Comrades is the Remax Rand Road Warriors Reach for a Dream Challenge Marathon, run from Horwood's Farm in Edenvale, Sunday 4th March 2012.

Start mentally preparing yourself for this run during the weeks in February.  I would suggest only running the 15 km race at the Township Marathon on Sunday 26th February, as this will leave you well rested before the Comrades qualifier the following week, Sunday 6th March.

Total weekly mileage: 52 km, 54 km, 59 km, 50 km

All runs at this time of the year are still run at a leisurely pace, with no speed work at all.

Total Monthly mileage: 215 km

Although this is slightly less than last month as there are 2 days less in February compared to January, the weekly mileage has gone up somewhat.

Road race distances to be achieved: 1x 15 km, 2x21 km and 1x32 km

If these long runs could be completed, it would be an excellent achievement.  However, if you have a slight injury, or are feeling over trained, leaving out one or two of these long runs at this stage of the year is not a catastrophe.  Try though to have two runs of around 10 km on the Saturday as well as the Sunday, if you miss a long Sunday run.

Highlight of the month: To run a 32 km road race

Yes!  It really is a highlight.  After having run this 32 km race, the next challenge would be to run a marathon, then an Ultra marathon and then it's onto running Comrades.  So that's not too many challenges ahead.

Get this one "under the belt", stay injury free, continue with consistent training and you are surely on your way to a Durbs City hall lineup come Sunday 3 June!

Let's look at the actual daily training required during February 2012:
 

Lets look at the actual races on offer in the Central Gauteng region during February this year:
 
 

Stretching to prevent injury:

As the mileage increases the runner becomes more prone to injury should he/she not do regular stretching exercises.  Discussed below are some tips on how to get maximum benefit from stretching

How you should stretch:

A common attitude of athletes is that they must suffer to benefit ? "no pain, no gain".  This is certainly not true of stretching as muscle injuries may result.  Stretching should be done slowly with no bouncing or jerky movements.  Stretch to the point of slight discomfort.  Hold this feeling of a slight stretch for 15-30 seconds.  Do not strain or hold a stretch that is painful.  Stretch the muscle slowly and with control: don't worry about flexibility, which will develop naturally with regular stretching.

A bouncy movement or stretching a muscle too vigorously activates the stretch reflex, causing the muscle to contract involuntarily, thereby tightening the muscles you are trying to stretch.

During the past few years I have observed many runners stretching, and most of them do it incorrectly.  They bounce up and down or struggle to hold painful positions.  What they are actually doing could be called ?tearing and tightening?.  It is only through controlled, relaxed stretching that you will be able to increase flexibility and reduce muscle tension without injuring tissues.

Breathe slowly, deeply and naturally, exhale as you bend forward.  Do not stretch to a point where you cannot breathe normally.  Stretch within your own limits and do not compare yourself with others.  Some people are more flexible than others, and on some days we are more flexible than on other days.

When you should do the stretching exercises:

Stretching should be done before and particularly after running, but actually can be done at any time such as at work, in a car, waiting for a bus or in the bath.  Each position should be repeated 5-7 times. Ideally, stretching should be done daily.

The saying "if you don't use it, you lose it" applies not only to the runner's level of fitness and strength, but also to his or her flexibility.  It is important that while one part of the body is injured and recovering the rest of the body is exercised to maintain the level of fitness, strength and flexibility.
Whilst recovering from an injury, stretching must also be carried out on all the muscles that are unaffected by the injury during this period.

What muscles need to be stretched:

There are certain risks involved in running which need to be addressed in order to prevent injury.  One of those risks is having tight muscles and joints. Running long distances causes the muscles involved in running to become inflexible and short. Doing regular stretching exercises counteracts these effects and reduces the risk of injury. Running also produces relative muscle imbalances, thus requiring certain strengthening exercises to restore balance.

Let's take a look at some of the biomechanical aspects of running to understand which muscles need to be stretched and which need to be strengthened.

In running we first push off the ground (using the calf and quadriceps muscles), bend our knee (hamstrings), propel ourselves forward (buttocks and quadriceps), and maintain an upright posture (back muscles).  All this tends to strengthen and shorten the back half of our body, leaving a relatively weak front half, i.e. the front of the leg and thigh, as well as the stomach muscles.

Although all muscles in the body should be stretched and all the joints in the body need to be put through a full range of movement every day, runners should concentrate on the following:
Stretching the calf muscles (gastrocnemius and soleus), thigh muscles (quadriceps, hamstrings), groin (abductors), buttocks (gluteal), outside of knee and thigh (iliotibial band) and back (extensors), while strengthening the shins (tibialis anterior), thigh (quadriceps) and stomach (abdominal) muscles.

Some people require more stretching in certain areas than others, and so you should do extra stretching of the area you particularly need. I would suggest you consult a professional coach, personal trainer, physiotherapist, biokinetisist or doctor with regard to showing you which areas you need to stretch and how to stretch correctly.

There are eight main stretches:

1. The Calf Stretch

Use a wall or tree for support and lean on it with your forearms, your head resting on your hands.  One leg is bent, the other straight behind you.  The heel is flat on the ground, the toes pointing forward.  Slowly move your hips forward until you feel a stretch in the calf of the straight leg.  (This can also be done with both legs simultaneously).

2. Additional Calf Stretch

From the above position, simply bend your knee while still keeping the heel on the ground.  You should now feel the pull lower down in the calf.

3. Hamstring Stretch

Sitting with one leg bent and the other straight, lean forward (keeping the back as straight as possible), thus stretching the hamstrings of the straightened leg.  (This can also be done with both legs straight).

4. Additional Hamstring Stretch

The above position can be maintained while gently drawing the ankle of the outstretched leg towards the forehead while you sit upright.

5. Quadriceps Stretch

Sitting with one leg straight and the other in the hurdle position, slowly lean back to stretch the quadriceps.  Make sure that your back is fully supported with your hands and arms.

6. Groin Stretch

Sit with the soles of the feet facing each other, the feet are well tucked in, the back straight and the hands grasp the feet.  Now stretch the groin by pushing the knees outwards towards the ground.

7. Buttocks Stretch

While sitting, pull on the leg towards your chest with both hands.  The stretch is felt in the buttocks.

8. Iliotibial Band Stretch

Sit with the right leg straight and the left placed flat on the ground on the outside of the right knee.  The left hand rest on the ground.  Your right elbow rests on the outside of the left leg.  Now turn your head to look over your left shoulder, your upper body (but not hips) following.  Gently push your right elbow against your bent leg to stretch the Iliotibial band.

That's the info on training and stretching.

See you in March .....